Tips For Surviving Fireworks With PTSD
Prepare a self-care tool kit. Consider positive things you can use for healthy distraction and comfort. Look through photographs that give you joy. Listen to favorite soothing music. Enjoy the fragrance of fresh pine, lavender, cinnamon or peppermint. Spend time playing with or grooming your dog or other pet.
Cover your ears. Wear inexpensive foam ear protection. When fireworks start with greater intensity or frequency, try other acoustic ear muffs or noise-cancelling earphones.
Drown out the noise. Listening to music may help. For some, calming music is best and for others, loud music that totally drowns out the explosive noises helps best. You could also try an engaging audio book or nature sounds to cope with the noise. Run a fan or other source of white noise to help mask and muffle the outside sounds.
Darken your room. If flashes of light bother you when you’re trying to sleep, shut the blinds, use a room-darkening curtain and/or wear an eye mask or bandana over your eyes.
Keep your lights on all night. For some, being triggered is scary and the dark can make it scarier. If that's true for you, leave your space well lit until the fireworks are over and your anxiety has passed.
Allow yourself to accept the reactions that you have. Don’t be self-critical, embarrassed or ashamed. Millions of people have startle and upset reactions. Remind yourself you are ok; these noises are temporary, and you are safe.
Use a weighted blanket. These have gotten popular for everyone to use now, but they've been used for children with autism and to help calm anxiety for a long time now.
Cuddle up in bed. There is no rule or law that says adults can't cuddle up in bed with things that comfort themselves just like kids do. If you have a big pillow to hug or a stuffed animal, that can help. Have some of your favorite snacks with you and watch whatever shows are your guiltiest pleasures. Go into full self comfort mode.
Practice self-regulation and grounding techniques to help make your body and mind feel safe and more secure.
1) Position yourself to keep your back against something hard like a wall or a chair, sit so you feel the solid support of the floor beneath your feet if you are starting to feel fearful and unsafe.
2) Think about what makes you feel grounded and supported in other ways. Wear long sleeves and trousers. A favorite hat may also help you feel more protected.
3) Practice S-L-O-W deep breathing. Emphasize breathing from the belly (diaphragm). Emphasize the duration of exhalation, breathing out nearly twice as long as breathing in. Breathe in to a slow count of three to four and exhale to a slow count of six to eight. Notice how the air entering your nose and mouth is cool and how it’s warm going out. Imagine blowing out candles on a cake as you do this.
4) Notice your surroundings, look around and even if you feel unsafe, remind yourself that you are safe and not in harm’s way in your current surroundings. Describe to yourself what you see around you that can keep you grounded in your present reality.
5) Practice a 5-4-3-2-1 sensory exercise to feel centered, grounded and calm. Identify: 5 things you can see, 4 things you can hear, 3 things you can feel, 2 things you can smell, 1 good thing you are grateful for or can say about yourself.
6) Practice mindfully eating a piece of fruit, noticing how it looks, the texture of its skin, the fragrance of its aroma, the temperature, flavor, and how it feels as you taste it. See how long you can enjoy each bite until you swallow it. Notice how it feels when you swallow each bite and before you take another.
You take care of you! Don't hesitate. You're the most important person in your life. Show yourself lots of loving-kindness and remember, the fireworks will end and life will be back to normal tomorrow. You will be ok.
Do any of you have any other tips that help you get through the 4th of July? Please feel free to share them here!
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